Sunday morning training with 2 out of 3 of my regular training partners. So this turn actually into a 2 or so hour of swinging weights. But with out a doubt a great way to start the week.
Meal 1
8.5oz Chicken breast
70 grams of oats
1/2 bagel
20 grams of Raw Almond Butter
1 coffee
60p 75c 10f
Intra
30g EAA MPA
50g HBCD
10g Creatine
ShoulderRok swings – warm up and therapeutic
Flat Rev Band BB press with small shoulder saver EliteFTS – (after warm up) 415 x 8, 365 x 15 I only do this movement with reverse bands or slingshot, too risky for tears.
Incline Hammer – 5 plates x 9, 4 plates x 13
Standing Cable fly plate loaded machine 45lbs x 20 , 45lbs x 20
supersetted ”
stretch push-ups – body weight x 15, body weight x 15
Polaris Rev Pec Dec – 70 x 32, 80 x 25, 80 x 25, 80 x 18 rest 10, 70 x 28
Side DB laterals supersetted w/ mico orange mini band laterals 25 x 12, 25x 11, 25x 13
Trotter Shoulder Press 4 from stack x 10, 3 from stack x 10, 5 from stack x 15
ShoulderRok swings – warm up and therapeutic
Heavy Band Stretches for chest and shoulders – 3 rounds of 90 seconds
Favorite Post WO meal
Meal 2
13oz Egg white
Cricket TrueNut powder
160 Krustz Walffel mix
low sugar syrup
60p 150c 0f
David Reid says
Awesome job Ryan. Some great info there
Ryan Bidigare says
Thanks D.. need to make one of our Sunday massacres happen again soon